HIGH blood pressure symptoms are not always easy to spot, but if the condition is left untreated it can lead to complications such as cardiovascular disease and kidney disease. One of the ways to lower your reading if to eat potassium rich foods.

High blood pressure rarely has noticeable symptoms which makes the condition difficult to identify. The only way to find out if you have it is to have your blood pressure checked with a monitor.

The exact cause of the condition is uncertain but a number of factors have been known to raise the risk of it developing, such as a family history of high blood pressure and being of African or Caribbean origin.

These risk factors for high blood pressure you cannot change, but others such as lack of exercise and being overweight or obese are modifiable.

So one of the ways high blood pressure can be prevented, or a reading can be lowered, is by making some simple diet changes. Eating more potassium has been found to help.

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High blood pressure rarely has noticeable symptoms which makes the condition difficult to identify

Fruit and vegetables are full of vitamins, minerals and fibre to keep your body in good condition. They are a great source of potassium, which helps to balance out the negative effects of salt and lower your blood pressure, says Blood Pressure UK.

It adds: “To reap the benefit of more potassium in your life, try to eat at least five portions of fruit and vegetables every day. (A portion is about the same size as your closed fist.)

“Not only will this help to lower your blood pressure, it will also help you to avoid certain cancers, bowel problems and even heart attacks or strokes.”

Eight potassium rich foods:

Potatoes

Sweet potatoes

Bananas

Tomato sauce (without added salt to sugar)

Orange juice

Tuna (fresh, frozen or tinned, but avoid tuna packed in brine

Yoghurt

Fat-free milk

High blood pressure: Eating more potassium can help lower your reading (Image: GETTY)

But the charity also advises: “If you have kidney disease, or are taking certain blood pressure medications, a large increase in potassium could be harmful.

Get active

High blood pressure: Drinking orange juice, which is rich in potassium, can help (Image: GETTY)

High blood pressure: Bananas are also a good source of potassium to include in your diet (Image: GETTY)

The health body adds: “Regular exercise can also help you lose weight, which will also help lower your blood pressure.

“Adults should do at least 150 minutes (two hours and 30minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week.

“Physical activity can include anything from sport to walking and gardening.”

Cut down on caffeine

The NHS says: “Drinking more than four cups of coffee a day may increase your blood pressure.

“If you're a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down.”

Smoking

Smoking, like high blood pressure, will cause your arteries to narrow, so if you smoke and have high blood pressure your arteries will narrow much more quickly, and your risk of heart or lung disease in the future is dramatically increased.

A good night’s sleep

Long-term sleep deprivation is associated with a rise in blood pressure so you should try and get at least six hours of sleep a night.